CROSSFIT “Unbroken” E.M.O.M x 24 Minutes Minute 1: 10 Unbroken Front Squats Minute 2: 15 Unbroken Deadlifts Minute 3: Max Weighted Sit-Ups Minute 4: Rest WEIGHTLIFTING Snatch Strength & Overhead Stability (1/4) GYMNASTICS Handstand Push Up 8/8 ENDURANCE (Dongen) “Speed” 20 Rounds For Time 150m Row-Erg 10 DB Hang Snatches 5 Push Ups DB 22,5/16…
STRENGTH CLASS Full-body CROSSFIT “Fabulous Februari” 4 Rounds For Time 20 Calorie Work 15 Wallball Shots 9/6kg 20/14lbs 45″ Plank 10 Box Jumps 24/20″ ENDURANCE “Speed” 20 Rounds For Time 150m Row-Erg 10 DB Hang Snatches 5 Push Ups DB 22,5/16 kg
CROSSFIT “Mozes” 5 Rounds For Time 500m Row 50 Double Unders 5 Double DB Devil’s Press 2×50/35lbs 2×22,5/16kg Rest 1:00 WEIGHTLIFTING (Oosterhout) Snatch Power & Pulls 4/4 STRENGTH CLASS (Oosterhout) Press Volume & Mobility Shoulder 4/4 STRENGTH CLASS (Dongen) Volume & Mobility + Upper Body (4/4)
CROSSFIT “Split The Atom” A.M.R.A.P in 15 Minutes 10 Cleans 20 Lunges 10 Handstand Push Ups 5 Push Jerks 135/95lbs 60/42,5kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (4/4) STRENGTH CLASS (Oosterhout) Squat Volume & Mobility (4/4) ENDURANCE (Oosterhout) “Burn Baby Burn” A.M.R.A.P in 40 Minutes in Teams of 3 You go / I…
CROSSFIT “Hitting Different” E.M.O.M x 30 Minutes 1. Calorie Work 2. Chest 2 Bar Pull-Ups 3. Front Squats 4. Slamball/Sandbag Over Shoulder 5. Rest STRENGTH CLASS (Dongen) Squat Lower Body Back Squat (4/4) WEIGHTLIFTING (Oosterhout) Snatch Powers & Pulls (4/4) GYMNASTICS (Oosterhout) Handstand Push Up 5/8 ENDURANCE (Dongen) “Burn Baby Burn” A.M.R.A.P in 40…
CROSSFIT “Wat Een Ruck Workout.” 3 Rounds For Time 800m Run* 50 Double-Unders *Weightvest/Ruckpack Is Allowed 20/14lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Powers & Pulls (4/4) STRENGTH CLASS (Oosterhout) Deadlift Volume & Mobility (4/4) GYMNASTICS Handstand Push Up 5/8
CROSSFIT “Changeling” 21-18-15-12-9-6-3 Reps For Time Calorie Work KB Taters Hand Released Push Ups ENDURANCE (O’HOUT) “Defeat of the Machines” For Time 1600m Run Into 21-18-15-12-9-6-3 Wall Balls Light Burpees 30 Double Unders after every round Into 1600m Run
CROSSFIT “Hello, Come In!” For Time 100 Burpee Box Jump Overs 24/20 Get as many reps as you can in 1 minute of max effort. Then, rest for 1 minute. Keep going until you complete a total of 100 reps. WEIGHTLIFTING Snatch Powers & Pulls (4/4) GYMNASTICS Handstand Push Up 6/8 ENDURANCE (Dongen) “The…
STRENGTH CLASS Full-body CROSSFIT “Sunday Smasher” This will be F.U.N!
CROSSFIT “Chef’s Special” For Time 400m Run 30 Cleans 60/42,5kg 135/95lbs 20 Toes to Bar 10 Wall Walks WEIGHTLIFTING (Oosterhout) Snatch Power & Pulls 3/4 STRENGTH CLASS (Oosterhout) Press Volume & Mobility Shoulder 3/4 STRENGTH CLASS (Dongen) Volume & Mobility + Upper Body
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